Creation of an Explosive Mofo - My Training Journal :)

[Anthrax Invasion]

Also, I forgot to ask - does the RHR check in the AM work better for spotting fatigue?

Do you check every AM?

How do you do it? 20 seconds, multiply by 3, or just the full 60?

Sorry, had to find out.

 

[coolcolj]

not if you drink 2 gallons of water like I do - literally
I'm chugging 2 glasses down every 5 mins just about...I actually shiver from the body temp drop.....and it all adds up over the course of a week. That could add up to 300-500 calories a day from stored bodyfat being used up.

I'm eating 8 meals right now - more so to keep me full. Otherwise my hunger pains would kill! Plus the meals are tiny 300 cals tops - well protein powder doesn't have much ;p
Also keeps my blood sugar stable - insulin is the biggest problem for me in losing fat, I am carb intolerant so I need to keep it real low and stable to get shredded

I do it first thing on waking and usually after I relax for 5mins, sometimes when I wake up, it may be just after a dream or something and so my HR maybe up a bit.
I count the full 60 secs
I just count to 20, and restart from 1 and then add em all up

 

[Anthrax Invasion]

Hm, how did you figure out you're carb intolerant? I thought there was some finger-pricking thing you could do to test your blood after drinking something sugary - I heard about this awhile back.

I always got confused on being insulin resistant or tolerant, and carb resistant or tolerant. Care to elaborate on this a bit?

I'm pretty sure it's that, in the presence of insulin, fat loss is inhibited. That being said, you're carb intolerant, so very few carbs probably spikes your insulin a good deal more than someone who is more tolerant to carbs. Is this accurate? I always mix things like this up.

I can understand wanting to keep stable blood sugar levels. I just use four meals, but I'm also trying to add mass right now, and I have a job that eats 1000+ calories five days a week, so really, I have no concerns about insulin spiking.

I don't notice myself getting sluggish, even after 1200+ calorie meals 3-4 times a day - does this mean I'm very tolerant to carbs?

 

[coolcolj]

Hm, how did you figure out you're carb intolerant? I thought there was some finger-pricking thing you could do to test your blood after drinking something sugary - I heard about this awhile back.

I always got confused on being insulin resistant or tolerant, and carb resistant or tolerant. Care to elaborate on this a bit?

I'm pretty sure it's that, in the presence of insulin, fat loss is inhibited. That being said, you're carb intolerant, so very few carbs probably spikes your insulin a good deal more than someone who is more tolerant to carbs. Is this accurate? I always mix things like this up.

I can understand wanting to keep stable blood sugar levels. I just use four meals, but I'm also trying to add mass right now, and I have a job that eats 1000+ calories five days a week, so really, I have no concerns about insulin spiking.

I don't notice myself getting sluggish, even after 1200+ calorie meals 3-4 times a day - does this mean I'm very tolerant to carbs?

by my bodies reaction to various foods. When I eat carbs, I get very sleepy, and then my blood sugar crashes. Always does. But when I eat veges and meat, I can go for hours and feel fine

More inusilin sensitivity = good. Which means less insulin is needed in the body.


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Better sleep but not great, woke up early. I feel kinda strong, even though I do feel tried, non-powered steering wheel in the van feels feather light, and the jump and throw I did this morning was snappy like nothing. Posterior chain a bit sore. I won't be training hard again till Sunday, so I have have a few days to recharge the batteries and recover.
Seems like my metabolism is ramping up.

Went for a 10min brisk walk yesterday

I cheated a little bit on my diet on the last meal last night, but no matter, while my bodyweight has gone back up a bit, it's still 2lbs lighter than the start of the week and my waist has dropped further down to just above 35.5inches! d**n this diet is effective or what, in 2 days I have achieved what it would usually take me 2-3 weeks of clean eating and lots of exercise to do.
Don't think I've lost any muscle mass either. Makes the hunger pains worth it
Actually it's not so bad now, body is getting used to it, and my appetite has shrunk a lot. If I ate real food and chewed a lot, like before on a similar type of diet then hunger pains wouldn't be an issue

Looks like I'll be down to 35inches by the end of the week, and my goal of 34 inches by the end of the month should be doable and maybe more. And to think it took 6+ months of blood, sweat and tears to go from 39+inches to 36inches, when using food to control your hormonal profile (keep insulin low and boost insulin sensitvity) is 10 times more effective!
At least I'll be able to maintain when I switch back. Goal is still a 30inch waist, maybe 29inches, because I never had what you would called ripped abs even at 29.5inches. Think I would need to get down to 27-28inches to get ripped abs, because I have a pretty small frame. Shows you how much fat I have when I'm carting around a 35.5 inch waist....

 

[coolcolj]

Pretty nice and deep sleep. Body is getting used to the diet, and hunger pains not as much of an issue, plus I'm pretty good at ignoring discomfort these days
Waist is slightly under 35.5 inches, bodyweight stablising at 93.5kg 205.7lbs in shorts and t-shirt this morning. Seems like I'm gaining muscle mass....?
Because I sure as hell don't feel flat or small!

Legs starting to get that light and snappy feeling back.
10min brisk walk yesterday

Not sure if I will do the diet straight ahead as it is, or do a periodic carb load. My carbs really aren't that low, and not I'm depleting myself with much activity. Although I might eat more on Saturday so I can sprint well on Sunday.
I ate some canned Salmon last night with a fresh tomatoe. Didn't realise a full can had 40g of protein, not that much saturated fat and zero carbs off course. That made me really full after a day of protein drinks, almonds and veges

 

[Anthrax Invasion]

Yeah, you'll find it much more difficult to get down whole foods after you've used shakes for awhile. The shakes are a great way to get loads of protein and, honestly, carbs down. Blend some oats and bananas in. I used to hit 120 grams of carbs per shake, along with about 70 protein.

 

[coolcolj]

Crappy sleepy thanks to the dog barking...

Dropped the carbs lower yesterday and had a 20min brisk walk. Then on the last meal of the night I started my carb load and calorie boosting with a big bowl of noddles

straight out of bed this morning waist holding at 35.5inches
bodyweight in t-shirt and shorts still at 93.5kg 205.7lbs
And I'm holding a lot of water, looking puffy indeed.....I hate the carb loaded feeling...

bodyfat loss has slowed so now is the perfect time to triple my calories and carb up big today. My stomach has shrunk a lot, so I am way full eating the usual stuff
So not gonna go overboard on the food to stretch out my stomach so that when I go back to the low carb protein shake days I get the massive hunger pains again.

Probbaly will keep the carbs up tomorrow, but back to mainteniance calorie levels, and then I'll play it by ear on Monday - probably do a half and half day. Then back into low carbs on Tuesday and repeat the cycle, but I will probbaly ditch the breakfast cereal this time around in the morning to drop my carbs down another 45 grams
In the past when I did a similar type of carb cycling diet, I did 4 days of low carbs (70 grams) and then one day of very high carbs, which worked very well, and I was way leaner back then with around a 30inch waist. So I am not sure which way to go just yet.

 

[coolcolj]

interrupted sleep - dog barking again grrr.....
Not feeling the greatest today - like an old man.

Anyway I was carb loading yesterday, with my shrunken stomach I found it hard to eat my usual amount! I was pretty full and bloated all day long, and probbaly didn't eat as much as I should have, carb wise.
Felt really sleepy too thanks to all the carbs. Ate mostly noodles, rice and some bread, plus one ice cream in a cone

straight out of bed this morning waist up 1/4inch
bodyweight in t-shirt and shorts 94.2kg 207.25lbs, up 1.5lbs which isn't as much as I expected given the carbs and all. Muscles feel like balloons

A case of 2 steps forward and one step. Today I will be at maintenance, but after pissing out some water my bodyweight has dropped back down to 206lbs which means I've lost about 1lb since this time last week.
Which is not bad since I wasn't all that strict, hopefully I'll get 1.5lbs down this coming week when I do it properly.

Back into low carbs tommorrow, and the sprints and stuff today should help deplete the muscles.

 

[coolcolj]

Sunday 9th October - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 1 - Speed - Microcycle 4

Pretty intense session, not high volume, but definitely cranking. If today doesn't shift some fat and turn up the metabolic rate nothing will
They had a cricket game going on the field I normally use, so I had to use the field below. Some people, kids and dogs about which made it a bit of a hassle. And no stairs to do the high RFI hops I had planned

Bodyweight at home - 206lbs
Workout Rating - 8/10
Workout time - 1 hour including warmups

Warmup

warmup - dynamic stretches and swings, foot massage, various hops in place in bare feet at home.

Slow Jog - 50m x 4 - walks back to start doing Dorsiflexion drills - 1mins rest

Jog 25m - sideways run 5m each side - backwards run 5m - x 3 complexes - 1mins rest

accleration runs to 70% speed - 25m x 2

50 metre sprint - from proper standing start - sprint spikes

warmups - start into 5m burst, jog 5m then acclerate 10m x 2 sets
plus a few starts

rest = 8mins - some hops and VJs at 4mins, and 6mins
Rotation 1) 7.09 secs
Rotation 2) 6.78 secs
Rotation 3) 7.06 secs --> left ankle bucked at start...
Rotation 4) 7.48 secs --> started stopwatch way late...
Rotation 5) 6.66 secs NEW PR!! -0.02 secs

Not really to worried about my times today, since it's been a month since I ran flat out. But I am 1.5lbs lighter than the last time I ran 6.68secs, but that was on a concave field. This field is much flater, but somewhat harder.

Warmup wasn't great, and the fact I couldn't do my planned RFI hops meant I didn't really fire up till late into the workout. I didn't get that wind rushing across the face feel until the last few runs. Next time I'll do a a run or two at 90% to get me up to speed, so I can record my best times within the first 2 runs.

My starts are horrible, not only is my back bent over, I don't get that much drive and I pop up to soon. On the run that I kept my head down for a second longer I recorded my best time of the day 6.66secs! I also seem to be overstriding a bit, because my feet land very hard on the ground. And maybe I don't extend my hips fully. If I can get that sorted, plus I should be 1.5lbs leaner next week and slightly more powerful, and have a better 100% speed groove I should be able to get it down to 6.5secs - fingers crossed

Ankles and feet were starting to feel it by the 5th run so shut it down there, but no shin pains which is good! Calves absolutely smashed!

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clip of the first 3 runs - also a slow mo of the first run as well.

Right click on link and save to avoid errors

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Sprint50m_first3runs_9Oct05.mpg

My camera really doesn't have enough resolution to record the full movement - 15 fps only.
While I was editing the clip I counted my strides vs the timer and it looks like I get about 5+ strides a second at top speed. They say only female sprinters get above 5?
The clip from behind, makes it look like I'm running stiff legged style, but the clips from the front and side don't look too bad. Thoughts?
Starts are pretty bad as you can see

and here is a freeze frame from the first run - doesn't look as bad as I thought. I have high leg lift and arms come up to my face. There is some leg bend though, and I don't quite fully extend the hip, but I'm sorta pulling rather than pushing my strides I think

 

[coolcolj]

interrupted sleep again - damn dog! Manged to get enough sleep anyway
So I woke with hot dry lips like I always do when I seriously tax my nervous system, but I only have minimal drained feeling, just this kinda warm buzz. Maybe I did one sprint to many, yet my waking pulse is 54! Pulse definitely felt very slow, go figure...

Not all that sore overall compared to normal - right hammie feels pretty hammered though, and the muscles in groin are sore, maybe a flexibility issue here as they always feel ripped up when I sprint all out. Shins are fine

bodyweight and waist size much the same as yesterday, again surprising, I expected a drop.

Went for a 24min brisk walk after waking and having half a serve of whey. Achey feet, but I feel better after the walk. Nice bit of active recovery and tempo work. Then a bowl of cereal + portein powder + oak milk, which I wasn't going to do, but its should be fine since it's straight after exercise and it makes me feel better. Rest of the day will be low carb though as per last week.